Breakfast of Champions

If you're going to make time for a morning meal, you might as well grab the healthiest thing you can. Nutritionist and MF adviser Elizabeth M. Ward, M.S., R.D., reveals your best options.

IF YOU'RE EATING AT HOME, REACH FOR . . .

• 2 eggs fried in extra-virgin olive oil
• 2 slices whole-grain toast with low-sugar jam
• 1 8-oz. glass 1% milk
• 1 cup fresh berries

IF YOU'RE EATING ON THE GO, GRAB . . .

• 2 hard-boiled eggs
• 2 slices whole-grain toast with low-sugar jam
• a carton of milk
• a 1-oz box of raisins

THE NEXT BEST BET . . .

• 1 cup whole-grain cereal
• 1 cup low-fat milk
• 1 slice whole-grain toast with 2 tbsp peanut butter
• 8 oz orange juice with added calcium and vitamin D